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Open water Swim 3.8km race plan 12 weeks


Nick de Meyer BTF level 3 Coach, TRX Instructor

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12 Weeks

Plan Description

This is a pool to open water swim plan where you'll start gradually building the distance up from 1500m to 4km progressively over the course of the training plan.

In this swim training plan for open water events and racing you'll be swimming 3-4 times a week. In the first week you'll do an aerobic based 1000 metre time trial which will help you to set your aerobic threshold pace, from which the rest of the plan will be based. There will also be at regular intervals other test based swim sessions to re test your fitness, and pacing.

It would help if you have a tempo trainer, but is not mandatory. Throughout the course of the 12 week plan, you'll progressively add more distance, with sessions focusing on aerobic pace control, distance per stroke, open water skills and drills, and speed work.

From the 5th week you'll be doing an open water training based session once a week, working on navigation, drafting, mass starts, sighting and race paced workouts.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.

Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at or email Nick directly at:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:20:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
03:20:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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